Friday’s WorkoutCFLA Bodyweight Total (NO CAP)
2 minutes for max reps of each of the following:
Pull-ups
Push-ups
Sit-ups
Squats
Rest exactly 3 minutes between movements (each movement starts on the 5:00 mark of a continuously running timer)
Score is total cumulative reps of all movements

… and coming Monday (NO CAP)
Competition Day
A) 20 minutes to find 1RM Deadlift
B) For time:
Row 500
20 toes to bar
Row 400
20 ttb
Row 300
20 ttb
Row 200
20 ttb
Row 100
20 ttbThis week has been full of tests… things that test your current capacity – in terms of strength, endurance, stamina, power, gymnastic movement, and form. In many of these workouts, we have asked you to give it your all, to go to failure, to leave nothing left when you’re finished. And even as I’m writing this, I realize that can mean different things to different people. Here’s what we (CFLA) means when we say it.

How hard can you push yourself… what is the limit of your capacity… WITHIN your ability to maintain excellent form, and not risk injury. Here’s the thing… as you approach your max – in ANY type of workout event – your form WILL break down – it happens to everyone, and it’s supposed to. The greater your experience as an athlete and years of training, the better will be your ability to manage this breakdown and keep it within the limitations I described above. At no point do we ever recommend you pushing yourself so far past form breakdown that you put yourself or your body at risk.

Sometimes taking small risks to push the envelope and expand your confidence is a good thing, but it should always be within your ability to KNOW that you will “live to fight another day.” I had that experience yesterday in the “Bear Complex”. I jumped from 95 lbs to 135 lbs in the second round, got to the 6th cycle with this weight, was push pressing it off of my back and just stepped away. Success to me meant NOT getting that weight today and staying within my ability to push the envelope, yet not hurt myself by pushing too far.

Would love to hear about your experiences with this – successes and/or failures – lets hear it in comments!